Christian Bale – American Psycho

Christian Bale Workout and Diet for American Psycho

Bio-The English actor, Christian Charles Phillip Bale was born on January 30, 1974 in Wales. Christian first made his acting debut at the age of 13 in the lead role of Steven Spielberg’s Empire Of The Sun. Perhaps his most notable roles of his career include playing the character Patrick Bateman in American Psycho and Batman in Batman Begins and The Dark Knight. Bale received critical acclaim for his role in the 2010 film, The Fighter and won numerous awards.

In the 2000 cult thriller, American Psycho, directed by Mary Harron depicts Bale as Patrick Bateman a wall street yuppie that has mental issues and a love for serial killing. The smash hit horror movie took in over 15 million dollars in U.S. box offices alone. To prepare for the movie, Christian trained for three hours a day, six days a week. The actor’s workouts included a mix of interval training for burning fat and maintaining lean muscle, weight training to develop muscle mass and cardio exercises to enhance his body fat reduction results. Bale’s training regimen also included stretching exercises to enhance muscular recovery and range of motion. The heavy training schedule proved very successful as the actor wowed audiences everywhere with his chiseled physique on screen.

The American Psycho actor took part in a well-rounded exercise program designed to reduce his body fat percentage while packing on lean muscle mass. Christian pushed through intense workouts three hours a day using a variety of training methods. The actor’s workout schedule looked like this:

Monday – Resistance Training

- Pull-Ups 3 sets of 25 reps
- Lat Pulls 3 sets of 25, 15, 8 reps
- Cable Rows 3 sets of 25, 15, 8

Tuesday – Sprinting and Plyometric Exercises

- 10- 30 and 40-meter sprint repetitions
- 10 sets of 50 squat jumps

Wednesday – Weight Training

-      Dumbbell Fly 3 sets of 25, 15, 8
-      Bench Press   3 sets of 25, 15, 8
-      Stability Ball Push Ups
-      Close Grip Pull Downs 3 sets of 25, 15, 8
-      Dead Lifts 3 sets of 25, 15, 8

Thursday – Swimming and Stretching

-          Swim 30 to 40 laps in Olympic size pool
-          Stretching routine targeting all major muscle groups

Friday – Rest Day

Saturday and Sunday – Slow, Long Cardio

To pack on loads of lean muscle mass, Bale consumed lots of lean protein. The actor ate lean protein sources like chicken, fish, or beef at each meal and consumed a protein supplement after his workouts for muscular recovery. The actor kept his carbohydrate intake very low to reduce his body fat without compromising his hard earned muscle. Bale stopped all carbohydrates after 6pm in the evening. The majority of his carb consumption occurred before and after his workout sessions. Here is a sample diet schedule that Christian used to transform his body for the movie:

Breakfast – 6 eggs with oatmeal and raisins

Mid-Morning Snack – Tuna in whole-wheat pitta breads.

Lunch – 2 chicken breasts brown rice or pasta and green vegetables

Mid Afternoon Snack – Protein bar or shake with a banana

Post Workout – Protein bar or shake with another banana

Dinner – Fish or chicken with brown rice or pasta and salad with vegetables

Evening Snack –Casein protein shake or cottage cheese

In my opinion, Bale’s workout program was well designed to suit his goals. The program was well balanced with cardio exercises, intense interval training and a sound weight-training schedule. While everyone’s body reacts differently to certain diets, his particular low-carb, high protein diet is perhaps the most popular, and most successful for people everywhere. Bale definitely shocked viewers with his impressive physique on screen. His Celebrity fitness transformation has got to be one of the most impressive out of all of the Hollywood stars.